Within a few days, my last post, Cranky & Irritable, soared to being the #1 most read blog entry since I started writing in August. Besides the public comments, I received lots of private emails from people who are feeling the same way for a variety of reasons and a few phone calls from concerned and loving friends. Occasionally, many stressors come together in life to create an untenable situation and that just happens to be the situation for me right now. I am resilient, and there are supporters in my corner, in all my corners, actually. The things that are causing me angst are solvable, and looked at another way, provide me with writing fodder for the future.
My funny best friend, who is feeling about as crummy as I said, “I would suggest shopping as an antidote, but that's off the list. Okay, how about a night at the casino? No? Well, then - a cookie? No you say? Well, I'm all out of ‘things to do to make me feel better.’” She then decided I am vice-less.
Some writers suggested that craving sugar means my body needs something and that it should be listened to. In one sense, they are correct. When humans are stressed, our bodies crave carbohydrates. That’s because stress breaks down serotonin, the neurotransmitter in our brains that regulates sleep and calms nerves, among other things. Carbohydrates, of which sugar is one, trigger the body to release insulin, which in turn provokes the brain to produce more serotonin. Many anti-depressants target serotonin production.
In addition, human beings are born liking sweet. It’s one of the only foods (I use that term loosely) for which we do not have to acquire a taste, as we do with salt and bitter. One theory behind that has to do with keeping early humans alive – sweet yearnings drove us to eat fruit, which our bodies needed for optimal nutrition.1 There are other theories as well – you can google them if you are interested.
However, it is also the case that most of us in western societies are truly addicted to refined white sugar. Most of us just aren't aware of it. It is in almost everything we eat, in varying amounts (mostly large), in one form or another (I learned there are over 50 forms of sugar.) Most of us eat enough of it to keep the addiction fueled, or if we start to feel irritable, we solve the problem with a little more. It starts with breakfast. I know how much sugar I put in MY coffee to make it palatable. There is sugar in my Kashi Heart to Heart cereal. There is sugar in the soup I eat at lunch, and in the yogurt I believe is good for me. It is, after all, low fat. It’s in the ‘reduced fat’ dressing I use, albeit sparingly, on my salad at night and in the dried cranberries I sprinkle, also sparingly on that salad.
Refined sugar is an addictive substance. In separate studies conducted with rats, Lenoir, Serre, Cantin, and Ahmed, S.H. (2007) 2 and Avena, Rada, and Hoebel (2008) 3 found that once conditioned to ingesting sugar, the rats in Lenoir et al.’s study preferred sugar to cocaine, and in both studies, rats exhibited signs of withdrawal, similar to opiate withdrawal, when sugar was withheld. Sugar is refined from sugar cane, and in the refining process, anything of nutritional value is removed. We do not need sugar except to feed an addiction to it.
Like many ‘good’ girls who think we are in control, I blame myself for this addiction. If I hadn’t been so skinny all my life that it didn’t seem to matter what I put in my mouth. If I hadn’t walked to the corner market with my girlfriend every day after school in 10th grade to stock up on Hostess cherry pies, fudgesicles, and fireballs to eat while watching Dark Shadows. If I hadn’t fallen in love with the taste of Hawaiian punch at 11 and drank it like water. If only mom’s cookies hadn’t been so irresistibly yummy. If I didn’t think of ice cream as a major food group, supporting the rest of the food pyramid. If if if…. It’s all my fault on some days.
One of the reasons I can't take the "give your body what it craves" advice is the issue of moderation. If I could feed my soul with one of something, it might be workable. However, I’ve learned that one (or a little) is simply insufficient. Last week at an event at work, for which there were boxed lunches, I studied the black and white cookie, wrapped in cellophane in my box. For the non-NY-ers, black and white cookies (featured in the photo at the top), are gigantic, about five inches in diameter. They are also thick and are a staple of every NYC deli and bakery. Truthfully, I don’t really like them all that much – they would not make it to my Top 10 craved desserts by a long-shot. But, if in a moment of satisfying a sweet craving, I take one bite, I will consume the whole thing. There is no saving the other half for later. It’s more like w-t-f, I might as well eat it and get it out of the way. In the moment of studying that cookie, looking soft and delicious in its cellophane, I seriously considered tearing open the wrapping with the defense, “It was in my lunch” as if that would remove any personal responsibility. However, I also seriously considered that this was one of those moments that I could do the normal and customary OR I could try something different. I decided to try something different, hard as it might be. I gave the cookie away.
At the end of the week, there was another event for which lunch was served. I had already consumed my soup and yogurt by the time I realized that a lunch table had been set up outside the classroom where the event took place. As I walked by, I noted that there was a tray of homemade chocolate chip cookies and brownies. I know those cookies well. There have been times that I have eaten four of them consecutively. My fingers itched and my mouth watered at the thought. I walked faster. I made it down the hall, where I sought refuge in the office of an in-the-same-boat colleague and friend. “I walked by those cookies in the hall and didn’t take one,” I reported. He looked at me guiltily, his eyes telling me the truth before his mouth did.
Ultimately, I (and others) may ‘need’ sugar because we’re so stressed and sleep deprived, and thus need the rush of serotonin that will be produced by consuming as much as possible/available. But solving those problems by ingesting sugar, I’ve decided, is not the way I want to go. I want to be kinder to my teeth and my pancreas. And for the rest of the things causing temporary angst, I will get farther opening my mouth for talking about them only.
1 Contento, I.O. (2011). Nutrition education: Linking theory, research and practice. Studbury , MA
2 Lenoir, M., Serre, F., Cantin, L. & Ahmed, S.H. (2007). Intense Sweetness Surpasses Cocaine Reward. PLoS ONE 2(8): e698. doi:10.1371/journal.pone.0000698
3 Avena. N.M., Rada, P., & Hoebel B.G. (2008). Evidence for sugar addiction: Behavioral and neurochemical effects of intermittent, excessive sugar intake. Neuroscience Biobehavioral Review, 32, 20-39.
Hmmmm.... I guess you are right, but having - for the first time in my life successfully lost weight and managed to keep it off (but it's a battle), I only succeeded because I found a diet that gave my body what it craved (carbs). If I didn't get what I needed (even though it might be too much for some), I felt lousy. So, I think we do have to listen to our body (and tune out the brain-crave). Cookies look good.......
ReplyDeleteIn your case, success rested on figuring out how to have your bagel and eat it too - and kudos to you for that because I know how hard it was. I believe nutritionists say we need carbs for energy but they should not all come from sugar. Your diet still stressed moderation and not binging. Left alone and to my own devices, there is nothing moderate about my sugar consumption.
ReplyDeleteI think that you should go back to fruit that started all of this sugar craving in us all. You could get the serotonin and be vice less as well. They are great in plain yogurt, honest.
ReplyDeleteI'm not buying all the justifications in your denial...but if it makes you feel better, good.
ReplyDeleteDenial? of what? Justifications? Huh?
ReplyDeleteA note of interest from an English lady friend, she and I were talking about sugar the other day along with salt and calcium issues and she mentioned how much sweeter everything here in the states is. She has lived here for many years and visits home often and her friends come to visit her and she says they ALL notice how much sweeter our foods are here from cereals, breads, to normal sugary delights like chocolates. So be extra weary of our US foods- they carry an extra punch!!! Dawn
ReplyDeleteYes, we all need to move to Japan. I found their sugared things so much more palatable than the US stuff in the same category.
ReplyDeleteWhy, one day I had three separate servings of green tea ice cream; visiting this park and that shrine. :>)
In the US, I would have barely tolerated one scoop and afterward, would have pleaded with someone to give me a cup of water.
Perhaps that's due to the salt in ice cream and not the sugar, who cares....,
it's all nasty stuff and we need to pay more attention to it.
Kudos to Jan!